Goat Cheese vs. Sunflower Seeds
Nutrition comparison of Goat Cheese and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and sunflower seeds:
- Both sunflower seeds and goat cheese are high in calcium, calories, protein and saturated fat.
- Goat cheese has 170.5 times less carbohydrates than sunflower seed.
- Goat cheese is an excellent source of Vitamin A.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more riboflavin and Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and goat cheese are high in calories. Sunflower seed has 70% more calories than goat cheese - sunflower seed has 619 calories per 100 grams and goat cheese has 364 calories.
| Goat Cheese | Sunflower Seeds | |
|---|---|---|
| Protein | 24% | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 76% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has 170.5 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - sunflower seed has 11.5g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Goat cheese and sunflower seeds contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and goat cheese are high in protein. Goat cheese has 25% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both sunflower seeds and goat cheese are high in saturated fat. Goat cheese has 247% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than goat cheese - sunflower seed has 1.4mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - goat cheese has 407ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Goat cheese has more Vitamin D than sunflower seed - goat cheese has 22iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Goat cheese and sunflower seeds contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Goat cheese and sunflower seeds contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more riboflavin and Vitamin B12.
| Goat Cheese | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.072 MG | 0.325 MG |
| Riboflavin | 0.676 MG | 0.285 MG |
| Niacin | 1.148 MG | 4.198 MG |
| Pantothenic acid | 0.19 MG | 7.056 MG |
| Vitamin B6 | 0.06 MG | 0.805 MG |
| Folate | 2 UG | 238 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both sunflower seeds and goat cheese are high in calcium. Goat cheese has 423% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 320% more iron than goat cheese - sunflower seed has 6.8mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 211% more potassium than goat cheese - sunflower seed has 491mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than goat cheese per 100 grams.
| Goat Cheese | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.709 G | 37.39 G |
| Total | 0.709 G | 37.39 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Goat Cheese or Sunflower Seeds .
Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Goat Cheese g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or goat cheese contain more calories in 100 grams?Both sunflower seeds and goat cheese are high in calories. Sunflower seed has 70% more calories than goat cheese - sunflower seed has 619 calories in 100g and goat cheese has 364 calories.
Does sunflower seeds or goat cheese contain more calcium?
Both sunflower seeds and goat cheese are high in calcium. Goat cheese has 420% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does sunflower seeds or goat cheese contain more iron?
Sunflower seed is an abundant source of iron and it has 320% more iron than goat cheese - sunflower seed has 6.8mg of iron in 100 grams and goat cheese has 1.6mg of iron.
Does sunflower seeds or goat cheese contain more potassium?
Sunflower seed is a rich source of potassium and it has 210% more potassium than goat cheese - sunflower seed has 491mg of potassium in 100 grams and goat cheese has 158mg of potassium.